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More Caribbean curry spice please! In this combination, the spice blend balances out the richness of the cod. The result? A mouth-watering flavor sensation!
Ingredients
Ingredients
2 cod filets each about 4oz (with skin on)
1 tbsp Caribbean Curry Powder (follow the recipe on the Spice Blends page to mix your own or use a pre-mixed spice blend which can be found at most grocery stores)
1/4 tsp Salt
1 tbsp Extra virgin olive oil
1 tbsp Avocado Oil (or just enough to coat the bottom of the pan)
Freshly cracked black pepper
Preparation
Preparation
Prepare the cod
Prepare the cod
Pat the cod dry and season with salt
In a small bowl mix together the olive oil and Caribbean Curry Powder to form a paste
Rub the curry paste over the flesh side of the fish
Heat skillet and start cooking
Heat skillet and start cooking
Preheat an 8 inch iron skillet (or use your favorite frying pan)
When heated, add the Avocado oil to just coat the bottom of the pan and allow the oil to heat up
Pro tip: you will know the oil is ready when it starts to shimmer. If the oil starts to smoke remove pan from the heat and allow to cool before placing back on the heat
Add the cod flesh side down (this will give the presentation side of the fish a good sear and help it to cook through consistently)
Flip the cod and finish cooking
Flip the cod and finish cooking
Allow the cod to cook 5 minutes before flipping
Cook the cod, skin side down, for another 5min. If the fish is starting to flake, you know it is ready. If it still feels firm, cook 1 to 2 minutes longer
Top with freshly cracked black pepper Enjoy!
Top with freshly cracked black pepper Enjoy!
Pair with a fresh Arugula side salad with Lemon Dijon vinaigrette. Add a couple cucumber spears with sea salt for extra crunch.
Nutrition Corner
Nutrition Corner
Cod is a low calorie, low fat fish that is high in protein and omega-3 fatty acids. Cod is also a good source of Selenium, B12, Phosphorus, Calcium and Potassium and is considered low in mercury. Cod is a great choice for boosting metabolism, immune function, balancing electrolytes and maintaining lean muscle mass. The omega-3 fatty acids support heart health and reduce inflammation. You will find cod on my plate at least weekly!
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